Workout for Wednesday, November 1, 2017

Now that Halloween is over it’s time to come and burn off all that sugar!!

img_5874Group Dynamic Warm-up

Strength Focus

Sumo Deadlift (wide stance with Kettlebell)   5 sets of 5 reps
Alternate with
Push-Press  5 sets of 5 reps

Conditioning Workout

Complete 5 rounds of:
9 Sumo Deadlifts
6 Kettlebell Swings
3 Push-Press
2 Laps


Workout for Monday, October 30, 2017

img_5870.jpgGroup Dynamic Warm-up

Strength Focus 

Today’s Strength work will prime us for the Workout

Goblet Squats       3 sets of 5 reps

Shoulder Press     3 sets of 5 reps

Conditioning Workout

Each participant will complete 3 rounds at each station followed by a 2 min rest before moving onto the next station

A) 40 sec Row
40 sec Rest

B) 40 sec Dumbell Thrusters
40 sec Rest

C) 40 sec Dead Bug (Core activation)
40 sec Rest

D) 40 sec Step Up and Over
40 sec Rest



Workout for Wednesday, October 24, 2017



Group Dynamic Work and Standing Hip Series

Strength Focus

Perform 5 sets of:
Sled Drag, 2 lengths of the gym.  Progressively loading sled, focusing on keeping the core engaged.
Alternate with:
10 – 15 Glute Bridge

Conditioning Workout:

Time to play … Luck of the draw!

deck of cards

In teams of 3, each team will have their own deck of playing cards.

Person A: Plank Hold
Person B: Lunge Walk to the deck of cards, then draw a card and perform the number of reps on the card for the following suit on the card

Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Sumo Deadlift

Run/Walk back to start

Person C: Resting

Players then rotate positions.

Note if anyone draws a Joker: everyone does 1 burpee




Workout for Monday, October 23, 2017


Group Dynamic warm-up followed by some balance work and upper body mobilizations

Strength Focus – 5 sets of:

Waiter Walks – one length of gym with right arm, one length of gym with left arm
Alternate with
Single Leg Step-ups – 10 reps each leg

Conditioning Workout

Complete the following work.  Remember to rest as needed throughout the workout.  Keep your Rate of Perceived Exertion between 5 and 8.  Do not exceed 8!

20 Kettlebell Swings
15 Reverse Lunges (alternate legs)
10 Pull-ups or Ring Rows

15 Kettlebell Swings
10 Reverse Lunges (alternate legs)
5 Pull-ups or Ring Rows

10 Kettlebell Swings
5 Reverse Lunges (alternate legs)
1 Pull-ups or Ring Rows





Workout for Wednesday, October 18 2017

img_5722-e1508282755294.jpgStrength Focus


Perform 5 reps.  Rest 1:30min between sets as you progressively load the bar following your Rate of Perceived Exertion.

1st set – RPE of 5/10
2nd set – RPE of 6/10
3rd set  – RPE of 7/10
4th set – RPE of 8/10
5th set – RPE of 8/10


Conditioning Workout

Every 2 minutes for a total of 12 minutes (6 sets) complete the following:

6 Calorie Row
6 DB Thrusters


Powerlifting women getting fitter mentally and physically

lady lifting

“I just feel so good, so strong,” Ms Pollard said.

“In my wildest dreams, I never dreamt that I would be able to squat 85-and-a-half kilograms.”

Ms Pollard, a former nurse, can genuinely claim to be a powerlifter, despite her advanced years.

Her newly-gained strength both pleases and surprises her, as it should because she’s 68 years old.

For more stories like this check out this great article by clicking here

Workout for Monday, October 16, 2017

A throwback to when my parents came into the gym and did some work on their pull-ups!

Strength Focus

Goblet squats

Every 2 min perform 5 Goblet squats
1st set RPE of 5/10
2nd set RPE of 6/10
3rd set RPE of 7/10
4th set RPE of 8/10
5th set RPE of 8/10

Conditioning Workout

12 – 9 – 6 – 9 – 12

Goblet Squats  –  use weight from 2nd or 3rd set of strength focus
Pull-ups or Ring Row



Workout for Wednesday, October 11 2017

img_5364Strength Focus

Bench Press or Push-ups     5 sets of 5 reps
Dumbell Row                         5 sets of 5 reps each arm

Conditioning Workout

2 – 3 rounds of:
30 sec  Push-ups
30 sec rest
30 sec Goblet Squats
30 sec rest
30 sec Ring Rows
30 sec rest
30 sec Single Leg box squat – right leg
30 sec rest
30 sec Single Leg box squat – left leg




Workout for Wednesday, October 4, 2017


Strength Focus

Alternate between:
Shoulder Press    5 sets of 5
Band Walkouts    5 sets each side

Conditioning Workout

Partner Gauntlet – working in synch with your partner complete 4 rounds of

10 Sumo KB Deadlifts
10 Lateral Ball Toss to Partner
10 Band Walkout and Press
10 Lateral Ball Toss to Partner

*Movement to transition from each exercise will be called out by coach

Eat Your Protein


There are all kinds of diets out there that I am sure you have all heard about. There are low-fat diets, low-carbohydrate diets, gluten-free diets, paleo, zone and the list can go on and on. As I have said in previous posts, I LOVE food and therefore “diets” are not really something I like to follow. I do however try to make sure that my body has the right fuel for what I ask of it every day. Everybody is different and has different needs. For example, some people need to follow a gluten-free diet due to allergies or other health issues.

Eat Real Food, Not Too Much and Mostly Plants – These are the nutrition principles that I rely on. I love it because it is so simple. However, there is one key piece that I feel is lacking especially as we get older and that is our need for PROTEIN.

Protein is the building block of muscle tissue providing the amino acids necessary to build and maintain muscle cells. Building and maintaining strong healthy muscles is an important focus of our Fit for Life program with the goal of preventing the onset of frailty later in life. Age-related muscle loss (called sarcopenia) starts as early as your 30’s, and 50 percent of muscle can be lost by the age of 70!! So what do we do to prevent this???

Physical activity that includes resistance exercise is crucial. If you are part of the Fit for Life program, you are already doing it!! The next step is to ensure that you are getting enough protein in your diet every day. In addition to getting enough, you need to make sure that you are spreading it out evenly throughout your day (not just at dinner).

So how much protein do I need?  Research has now shown that the previously recommended protein intake of 0.8g per kg of body weight is not enough for older adults to maintain muscle. New guidelines are coming into effect that recommend the following for healthy adults over the age of 65: consume 1.2 g of protein for every kg of body weight.  That means that a person weighing 60kg (132lbs) would need to eat 72g of protein. If you workout regularly you may need to increase this the 2g per kg and if you are undernourished or have an illness you may need 1.2 -1.5g per kg per day.

The next most important thing is to spread your protein intake out evenly throughout the day. So in other words, eat protein with every meal! Research has shown that those individuals who spread their protein intake evenly throughout the day had higher muscle-strength scores. This makes sense since there is a limit to the rate at which the amino acids can be synthesized into muscle tissue.

Here are some examples of protein sources you might try adding to your diet:

  • 3 ounces sirloin steak, cooked (34)
  • 3 ounces chicken breast, cooked (26)
  • 3 ounces Atlantic salmon, cooked (19)
  • 1 large egg (6.3)
  • 1/4 cup egg whites (7)
  • 3/4 cup plain yogurt, 0% MF (10)
  • 3/4 cup plain Greek yogurt, 0% MF (18)
  • 3/4 cup kefir, plain (8)
  • 1 cup milk (8-9)
  • 1 ounce cheddar (6.5)
  • 1 cup unsweetened soy milk (8)
  • 1 cup almond/rice milk (1)
  • 2 tbsp. hummus (2)
  • 2 tbsp. almond butter (7.5)
  • 1/4 cup almonds (7.3)
  • 1/4 cup walnuts (4)
  • 1/4 cup pumpkin seeds (8.8)
  • 2 tbsp. hemp seeds (6.6)
  • 1/4 cup almonds (7.3)
  • 3/4 cup firm tofu (16.5)
  • 3/4 cup edamame, shelled (16.5)
  • 3/4 cup black beans (11.4)
  • 3/4 cup chickpeas (11)
  • Protein powder, 1 serving (20-30)
  • 1/4 cup vegetables (2)
  • 1 cup whole wheat spaghetti, cooked (9)
  • 1 cup quinoa, cooked (8)
  • 1 cup millet, cooked (6)
  • 1 cup of oatmeal (6)


The Globe and Mail had a great article on this a few weeks ago.